15 Essential Calisthenics Equipment Pieces and How to Achieve Optimal Exercise with Each — Part 2 — Food, Health & Relax

Dive deep into the world of 15 Essential Calisthenics equipment. Understand what you need to kickstart your bodyweight training journey and unlock your maximum potential. Welcome back, dedicated readers, to the second part of “15 Essential Calisthenics Equipment Pieces and How to Achieve Optimal Exercise with Each”! It’s great to have you diving deeper into the world of calisthenics with us. For those who’ve just joined us, if you haven’t had a chance to explore the first part, I highly recommend starting there to lay a solid foundation. You can find the first part right here. Now, let’s dive into the next set of equipment and get moving! Before that in our previous blog post, Let’s take a moment to recap what we covered in Part 1.

Introduction

Ever had the joy of lifting your own weight, feeling every muscle flexes and stretch, and realize how powerful your body is? Calisthenics are great. Having the correct Calisthenics equipment can improve your workout and ensure safety. This article covers the calisthenics equipment that every enthusiast needs. Weights and treadmills are commonly associated with fitness. Did you know you can work out effectively with just your body weight and some specialized equipment? Calisthenics awaits! This tutorial describes calisthenics equipment and how to use it for best results. Let’s get started!

Calisthenics: What Is It and Why Do You Need It?

Calisthenics-from the Greek words “kallos” (beautiful) and “sthenos” (strength)-uses body weight as resistance. Equipment can boost intensity, diversity, and results. Calisthenics, which uses body weight for resistance, has become popular. Did you know that while your body can achieve a lot, the appropriate equipment may improve your workout? Jump in!

Here is a collection of typical Calisthenics Equipment and exercises.

1. Pull-Up Bar: Crucial for pull-ups, chin-ups, and muscle-ups. They come in various types including door-mounted, wall-mounted, and free-standing. 2. Parallel Bars: Used for dips, L-sits, handstand push-ups, and more. 3. Gymnastic Rings: These are versatile and can be used for pull-ups, dips, muscle-ups, rows, push-ups, and more. The instability they introduce makes exercises more challenging. 4. Push-Up Handles: They allow for a deeper push-up and can reduce the strain on the wrists. 5. Resistance Bands: Useful for assisting in pull-ups and dips for beginners, or adding resistance to bodyweight exercises for advanced practitioners. 6. Ab Wheel: Used for rollouts, which are an excellent core exercise. 7. Jump Rope: For cardiovascular workouts and improving coordination. 8. Plyometric Box: Used for box jumps, step-ups, and other explosive movements. 9. Weighted Vest: Adds resistance to bodyweight exercises, increasing difficulty. 10. Parallettes bars: Small parallel bars used for L-sits, planches, handstands, and other ground-based moves. 11. Ankle Weights: Can add resistance to leg raises and other leg exercises. (Image credit: Getty/Mariakray) 12. Wall: Can be used for handstands, wall push-ups, and wall sits. 13. Yoga Mat: Offers cushioning and grip for floor exercises. 14. Sliders: Flat discs used under hands or feet to slide on surfaces, adding an element of instability to exercises like lunges, push-ups, and mountain climbers. 15. Suspension Trainers: Systems like TRX are not strictly calisthenics, but they are bodyweight-based and can be incorporated into calisthenics workouts. 16. Battling Ropes: Though not strictly a piece of calisthenics equipment, they are often used in bodyweight circuits for cardiovascular and arm conditioning. 17. Balance Board: Used for stability and balance exercises. Keep in mind that many beneficial calisthenics exercises don’t really necessitate any equipment at all, but this can certainly make your workouts more efficient. Calisthenics is all about beginning with simple bodyweight moves and gradually increasing in difficulty and intensity. Now that we’ve jogged our memory, let’s dive into the 3rd exercise. Building on what we’ve learned and recapped from our previous discussions, this exercise will further enhance our understanding and proficiency. Make sure you’re prepared, and let’s get started!

Calisthenics Equipment: Gymnastic Rings.

Gymnastic rings, also simply referred to as “rings”, offer a unique training modality because of their instability, which can make even basic exercises more challenging. This instability also places greater demands on the stabilizing muscles, leading to more comprehensive strength development. Here are the main exercises you can perform on gymnastic rings and their uses:

Gymnastic Ring Exercises:

1. Ring Pull Ups : Description: Similar to regular pull ups, but performed on rings. The inherent instability of the rings makes the exercise more challenging. Uses : Targets the latissimus dorsi (lats), biceps, brachialis, and brachioradialis, while also working the stabilizing muscles of the shoulders and core. 2. Ring Dips : Description : Perform dips on the rings. The instability will require more engagement from the shoulders and chest. Uses : Works the triceps, anterior deltoids, and pectoralis major (chest), with greater stabilization demands than parallel bar dips. 3. Ring push-ups: Description : With the rings close to the ground, perform push ups. The instability requires greater muscle engagement. Uses : Targets the chest, triceps, and deltoids, with added core and shoulder stabilization. 4. Ring Rows: Description: Holding the rings, lean back with feet planted on the ground, then pull yourself up to the rings. Uses: Engages the lats, biceps, rhomboids, and mid traps. It’s an excellent exercise for the posterior chain of the upper body. 5. Ring Muscle Ups: Description : A combination of a pull up and a dip on the rings. Uses : Engages lats, biceps, triceps, chest, and shoulders. It’s a compound movement that transitions from a pull to a push. 6. Ring L Sit: Description: Holding yourself up on the rings, keep your legs straight out in front of you. Uses: Challenges the core, especially the rectus abdominis, and hip flexors. 7. Ring Tuck to Inverted Hang: Description: Start in a tuck position and then extend your body upwards into an inverted hang. Uses: Engages the lats, shoulders, and core. 8. Ring Plank: Description : Holding the rings close to the ground, maintain a plank position. Uses: Primarily targets the core stabilizers, along with the shoulders and chest. 9. Front Lever: Description: Holding onto the rings, keep your body straight and parallel to the ground, facing upwards. Uses: Strongly engages the lats, deltoids, core, and hip flexors. 10. Back Lever: Description : Holding onto the rings, keep your body straight and parallel to the ground, facing downward. Uses : Challenges the lats, deltoids, and core. 11. Iron Cross: Description : An advanced move where you hold your body parallel to the ground with arms extended straight to the sides.

Uses : This move heavily engages the chest, shoulders, and lats.

12. Ring Flyes: Description: Start in a push up position but, instead of pressing down, open your arms wide and then squeeze them back together. Uses: It primarily targets the chest muscles, especially the pectoralis major. Benefits of Using Gymnastic Rings : 1. Versatility : Rings can be adjusted to various heights, allowing a wide range of exercises from pull movements to push movements. 2. Increased Stabilization : The unstable nature of the rings activates stabilizer muscles, leading to more balanced muscle development. 3. Joint Health : The freedom of movement can be easier on the joints, especially the shoulders, since you’re not locked into a fixed path. 4. Functional Strength : Due to the high demand for stabilization and engagement of multiple muscle groups, rings help in developing functional strength. 5. Skill Development : Training on rings can be both strength intensive and skill intensive, combining physical exertion with coordination and balance. Incorporating gymnastic ring exercises into a workout routine can aid in developing strength, balance, coordination, and proprioception in ways that fixed apparatus might not offer.

Calisthenics Equipment: Push-Up Handles.

Push-Up handles, also known as push up bars or stands, are tools designed to enhance the standard push up exercise. They typically consist of handles that elevate your palms off the ground, allowing for a deeper range of motion and sometimes reducing strain on the wrists. Here are the primary exercises and variations you can perform with push up handles and their uses:

Push-Up Handles Exercises:

1. Standard Push-Up : Description : Place the handles shoulder width apart, grip them and perform a push up as you normally would, but with the added depth the handles allow.

Uses : Targets the chest (pectoralis major), shoulders (anterior deltoids), and triceps. The deeper range of motion can result in a more intense chest activation.

2. Wide Push-Up : Description : Place the handles wider than shoulder width. This emphasizes the outer chest more. Uses : Focuses more on the pectoralis major, especially the outer portion, with less emphasis on the triceps. 3. Close Grip Push-Up : Description : Position the handles closer together, under the chest. This variation targets the triceps more heavily. Uses : Mainly engages the triceps, but still works the chest and shoulders. 4. Decline Push-Up : Description : Place your feet on an elevated surface while your hands grip the push up handles. This shifts more weight onto the upper chest and shoulders. Uses : Emphasizes the upper chest (clavicular head of the pectoralis major) and anterior deltoids. 5. Incline Push-Up : Description : With the handles on an elevated surface, perform a push up with your feet on the ground. This variation targets the lower chest more. Uses : Focuses more on the lower portion of the pectoralis major. 6. Pike Push-Up : Description : Start in a pike position, with your hips high and aiming to bring the top of your head down between the handles. Uses : Targets the shoulders, especially the deltoids, simulating an overhead press. 7. Single Leg Push-Up : Description : While performing a push up on the handles, raise one leg off the ground. Uses : Besides engaging the chest, triceps, and shoulders, this also challenges core stability. Benefits of Using Push-Up Handles: 1. Increased Range of Motion : The elevated position allows for a deeper stretch in the chest muscles, potentially leading to increased muscle activation and development. 2. Wrist Comfort : Push-Up handles can reduce strain on the wrists by keeping them in a neutral position. 3. Versatility : They allow for various push up variations, targeting different muscle groups. 4. Enhanced Grip Strength : Gripping the handles can also help in enhancing grip strength over time. 5. Improved Shoulder Stability : The deeper range of motion requires more shoulder stability, which can help strengthen the stabilizing muscles around the shoulder joint. 6. Portability : Push-Up handles are usually compact and lightweight, making them easy to transport and use in various settings. Incorporating Push-Up handles into a routine can offer a refreshing twist to the traditional push up, adding variety and potentially increasing the exercise’s benefits.

Calisthenics Equipment: Resistance bands

Resistance bands are versatile fitness tools that come in a variety of strengths, lengths, and types, such as looped bands, therapy bands, and tube bands with handles. They offer resistance throughout an exercise’s entire motion and can be used to assist or challenge movements. Here’s a list of exercises you can perform with resistance bands and their uses:

Resistance Bands Exercises:

1. Banded Squats : Description : Stand on the band with feet shoulder width apart and hold the ends at shoulder height. Squat as usual. Uses : Strengthens the quadriceps, hamstrings, glutes, and core. 2. Banded Deadlifts : Description : Stand on the band with feet shoulder width apart, holding the ends. Hinge at the hips to simulate a deadlift motion. Uses : Targets the hamstrings, glutes, lower back, and core. 3. Banded Rows : Description : Secure the band around a fixed object and hold an end in each hand. Pull the band towards you, squeezing your shoulder blades. Uses : Works the rhomboids, lats, biceps, and upper traps. 4. Banded Push Ups : Description : Wrap the band around your back and hold an end in each hand, perform push ups. Uses : Adds resistance to the push up motion, targeting the chest, triceps, and shoulders. 5. Banded Bicep Curls : Description : Stand on the band with feet shoulder width apart, holding the ends. Curl upwards. Uses : Strengthens the biceps. 6. Banded Tricep Extensions : Description : Hold one end of the band overhead, and the other end behind your back. Extend your arm to straighten it. Uses : Targets the triceps. 7. Banded Leg Abduction : Description : Tie the band around your ankles and stand with feet shoulder width apart. Move one leg out to the side against the band’s resistance. Uses : Engages the hip abductors, especially the gluteus medius. 8. Banded Face Pulls : Description : Secure the band at chest height and pull it towards your face, separating the hands and engaging the rear deltoids. Uses : Strengthens the rear deltoids, rhomboids, and upper traps. 9. Banded Pallof Press : Description : Secure the band at chest height, stand perpendicular to it holding the band with both hands. Extend your arms straight out, resisting the band’s pull. Uses : Engages the core, especially the obliques. 10. Banded Lateral Walk : Description : Place the band around your thighs or ankles, squat slightly, and walk side to side. Uses : Strengthens the hip abductors and glutes. Benefits of Using Resistance Bands: 1. Adaptability : Suitable for all fitness levels, as bands come in different resistance levels. 2. Full body Workout : Can be used to target almost every major muscle group. 3. Versatility : Useful for strength training, flexibility, rehabilitation, and more. 4. Joint Friendly : Provides resistance without heavy weights, which can be easier on the joints. 5. Cost Effective : Generally cheaper than other fitness equipment. 6. Portability : Lightweight and compact, making them ideal for travel or home use. 7. Functional Strength : The bands’ resistance can mimic real world resistance, which helps in training muscles in ways they are used in daily tasks. Using resistance bands can add variety to a workout routine, and due to their unique tension curve, they can sometimes activate muscles in ways that free weights can’t.

A Brief Pause in Our Calisthenics Equipment’s

Hey there, dedicated fitness enthusiasts! First off, I want to extend a heartfelt thank you for diving deep with me into the world of calisthenics and it’s Equipment’s. It’s an intricate universe, and there’s so much more to explore than what we’ve touched upon in this blog post. Now, if you’ve been eagerly following along, you might have noticed there are some tools and exercises we haven’t covered yet. Don’t fret! This isn’t where our exploration ends. In fact, it’s just the beginning. I’m thrilled to let you know that the continuation of this exciting journey, packed with more insights, tools, and exercises, will be featured in our next blog post. So, if you’re as passionate as I am about mastering calisthenics and it’s Equipment’s, you won’t want to miss what comes next. Stay tuned, and I urge you to dive into the subsequent blog to uncover the full breadth and depth of calisthenics and it’s Equipment’s. Keep pushing your limits and remember — our journey together is just getting started! Until next time, keep moving and stay motivated! Learn more about calisthenics on Thank you so much for taking the time to read my blog. I truly appreciate the effort and interest you’ve shown in engaging with my content. It means a lot to me, and I hope you found it insightful and valuable. I always strive to share my thoughts, experiences, and knowledge in the best way possible, and it’s heartening to know there are readers like you who connect with it. Your continued support inspires me to keep writing and sharing. Once again, thank you for being a part of my blogging journey.

Originally published at https://foodhealthandrelax.com on August 12, 2023.